How your next gym visit will be different

As restrictions change and gyms and fitness centres can reopen, things will be a little different compared to pre-coronavirus.

For many of us, the latest round of Victorian Government’s reduced restrictions is an exciting milestone.

Whether you’re unsure what to expect when you head back to a gym or fitness class, or you’re a gym owner who could use some guidance on how to make it go smoothly, we’ve got tips to help. 

Tips for members: get yourself ready to ‘work it out’

We know that getting ready to work out isn’t just about finding clean exercise clothes or checking a gym timetable, it’s about getting yourself mentally prepared and motivated to be active, so here’s what you can do. 

Tip 1: Know what your gym, fitness centre or health club is doing to help keep you safe

When gyms, fitness centres and health clubs reopen there will be Victorian Government-led restrictions as well as a few extra processes in place to help keep everyone safe from coronavirus.

So before your first visit, take some time to find out how your gym or rec centre will operate:

  • Will there be restrictions on what you can use/bring along?
  • Do you need to make a booking before you go?
  • Will the length of your visit be the same?
  • Will there be new places to wait before or after your class?

The more informed you are, the smoother things will go and more confident you will feel.

Tip 2: Give others the benefit of the doubt

It’s normal to feel worried or anxious about returning to public spaces, especially places where people share equipment, sweat and are indoors. But instead of being on the defensive, try to remember that we’re all in this together, and be kind to one another.

This includes giving others the benefit of the doubt. Feel like someone is getting too close? They’re probably trying to do the right thing and perhaps feel unsure about how to stay distant without being rude, just as you might be. A quick, friendly conversation can help everyone navigate physical distancing and other measures your gym may have introduced to keep members safe.

Here are some friendly ways to have these conversations and polite ways to ask people to keep their physical distance here.

Tip 3: Use this as a time to set new goals or resolutions

Ever wondered why people set New Year’s resolutions or start a goal on a Monday? It’s because research tells us that when people close one chapter and open another – like coming out of coronavirus restrictions  –  it can help them feel motivated to start or return to activities.

So use this moment in time as an opportunity to get moving and feel the benefits of being active in a way that suits your body and empowers you to feel good.

Tip 4: Be kind to yourself and celebrate your milestones

Everyone’s experiences over the past few years have been extremely personal and unique, with no two stories being the same. That’s why when you start to return to your old routine or look to start a new routine, it’s important you acknowledge how your body or wellbeing may be different to those around you. 

If you don’t jump straight back into your routine, that’s okay! Give yourself the time and space to adjust and re-find your grove in a way that suits you.  

Try to avoid comparing yourselves to those around you, this process should be about how you feel and ways to move that are right for you. 

Take the time to acknowledge your achievements, whether you got up early to be active, tried something new or checked in with your body, those are all fantastic milestones! 


If you run a fitness class or program, read these top tips

It’s an exciting time for gyms, fitness centres and health clubs who are getting ready to reopen their doors and return to working in a physical space with their members.

Just make sure communicating with your members is part of your planning, so they feel confident and prepared before they walk through your door.

Tip 1: Tell your members what you’re doing to keep them safe

You can help your members feel safe and reassured by being clear and transparent about how you will be cleaning your venue, meeting physical distancing requirements, and any other measures you’ll be introducing to ensure everyone’s safety.

Tip 2: Prepare your staff for every scenario

If a member arrives with a bucketload of questions, you don’t want them to be faced with a staff member who can’t provide answers. That could make them question whether your gym, centre or club is properly prepared.

That’s why it’s important to ensure your team is confident with your new procedures, and fully understand the latest government requirements. A quick meeting with staff can help everyone get on the same page. It’s then important to keep them informed by calling, emailing or printing and displaying signage with the key information to help your staff feel comfortable and confident when they’re working.

Tip 3: Stay up to date with the latest announcements

We’re in the midst of a once-in-a-generation pandemic so it’s really important to stay up-to-date with the latest restriction measures.

We recommend you head straight to the source instead of relying on media or other individuals for the correct and most recent advice.

Follow the Department of Health on Facebook and regularly check the dedicated coronavirus websiteVicsport have also pulled together a wide variety of resources designed specifically for physical activity providers.


Have a coronavirus question?

For all coronavirus questions visit www.coronavirus.vic.gov.au or call the Victorian Department of Health and Human Services (DHHS) hotline on 1800 020 080.

Logo: Staying apart keeps us together

This Girl Can – Victoria Podcast: Kelly’s Episode

VicHealth’s This Girl Can – Victoria podcast is all about women getting active in their own way and focusing on how good it makes them feel. 

This week in our final episode for season one, we meet Kelly who feels recharged when she gets active

Episode 8: Kelly

Kelly’s a mum of three, and like many parents, put the wellbeing of her kids before her own. 

After the birth of her youngest child, Kelly realised it was time to focus on her own health. Looking after herself first, meant she could better care for her family. 

Self-love is not selfish. It’s love. So it makes me a happier person, which means I’ll be a better person to everyone around me” 

Today, Kelly has a love of Pilates and is part of a netball team made up of a beautiful community of other mums from her children’s school. Not only does this benefit Kelly’s own mental and physical health, but she’s showing her children that anyone – regardless of age or ability – should get active because of how great it makes you feel.

Listen now and subscribe in Apple PodcastsGoogle PodcastsSpotify or wherever you’re listening right now.

This Girl Can - Victoria ambassador Kelly sitting with teammates on the netball grandstand

Catch up on the series 

This is the final episode of our first season of This Girl Can – Victoria podcast. If you’d like to catch up on the previous episodes, simply search for This Girl Can – Victoria wherever you’re listening to podcasts.  

Transcript 

For a full transcript of the podcast, click here.

Video tips that get women active: now and post-coronavirus

Video tips that get women active: now and post-coronavirus

We’ve already shared tips about moving to online classes, but now that re-opening your doors is in sight, we wanted to share why videos will remain relevant.

Here are two good reasons why creating online videos about your sport or activity will continue to get women active post-coronavirus:

  1. They’re always in demand. Home exercise has been the most visited activity on our website since our campaign launched in 2018, meaning it is a popular option at any time. We knew this when we launched our Get Active @ Home page this year.
  2. Supporting women to get active in your club or activity starts before they get to you. First impressions are often online, and making a video is a great way to introduce women to your club or activity. It also allows them to learn some of the moves and techniques at home, before they’re ready to sign-up.

Remember: our research tells us that more than half of Victorian women worry they’ll be judged on their appearance, ability or priorities when they get active. So being able to give something a go by following along to a video at home may be the bridge that gets women to sign-up.

If you’re going to make a video to get more women active in your program or activity, the below tips can help ensure it’s as welcoming and inspiring as possible.

Top five tips to make videos that will get more women active

Tip one: Make your video look and feel welcoming

Why: Our research tells us that women are more likely to get active when they see people who look like them, and they feel included.

How:

  • Introduce yourself at the beginning of the video, explain what you’ll be doing, and be encouraging in a way that will support beginners.
  • Never retouch or airbrush any women – they are who they are and they’re proud of it! Read our #FITSPO antidote news post for more information.
  • Try and show women of all shapes, sizes and ethnicities in the video.
  • Capture what you love AND hate doing – we understand that training and workouts aren’t always fun. Show yourself/the instructor getting red in the face and think about including bloopers.
  • Wear comfortable everyday clothing to make yourself relatable. A workout should not feel like a fashion shoot. If wearing active wear, try to avoid any prominent branding.

Tip two: make it accessible

Why: Remember our research tells us that women worry they’ll be judged on their ability or because they don’t have the right clothes or equipment to give an activity a shot. If you want to support more women to get active, make sure you are actively trying to include women who are feeling unsure or just starting out.

How:

  • Make more women feel like they have the ability to give your video a go by keeping it beginner-friendly. Always include modified steps/positions for women to try. If there are parts that could be tricky for some people, make sure you acknowledge this (and be encouraging/reassuring for women following along who are still learning).
  • Think about equipment women may already have at hand. Suggest household items that can be used in place of specialised workout equipment to make it easier for women to do the workout right away, without the hurdle of getting the ‘right’ gear beforehand.
  • Add subtitles/closed captions (refer to tip five below) so more women in various circumstances can engage with your video. That includes women who live with deafness, or women who want to watch with the sound off so their family/housemate/sleeping baby doesn’t have to hear it too.

Tip three: Make it clear what the video is about and find good lighting

Why: If it’s easy to find and easy to watch, it is likely to make a good impression.

How:

  • Let women know what you’re doing in the video before they click to watch it, otherwise it might not be clear what to expect (e.g. Boxing? Put this in the video title and show a glove in the preview image. No equipment needed? That’s a headline too!).
  • Find bright natural light or a purpose-built location for filming (and remember to follow physical distancing practices).
  • Before you film, check your background to make sure there is nothing distracting happening behind you.

Tip four: plan your video structure, just as you would plan a face-to-face session

Why: Good structure helps women follow along without having to do too much pausing or rewinding.

How: Consider what sequence and structure will work best by asking yourself questions such as:

  • How long will women need to complete the video? If it is a longer video, add some breaks for water/catching your breath.
  • Is it a video that demonstrates moves and techniques? Think about adding signposts (text on the screen) for sections within the video so it’s easy to watch, practise and re-watch.

See our at home circuit workout video below as an example of good structure.

Tip five: get across the basic ‘tech specs’

Why: Getting the key technical specifications right makes your video more professional and appealing to watch.

How:

  • Eliminate loud background noise and increase the volume of the person speaking. If relevant, include an appropriate soundtrack played softly in the background, but only if you have permission (you can get music from various cheap, royalty-free music sites, like this one).
  • Make sure your camera is stable, in focus and doesn’t shake when you begin jumping around.
  • Avoid using the zoom-in function, flash, and filters. These are best left to professional video editors.
  • Avoid shooting vertical videos – these are great for Instagram Stories, but not for wider distribution.
  • You can cut out mistakes and unsuitable footage using the video editor on your phone or a free online application such as Ezgif.
  • For best results, record ‘4k’ resolution (this means 4,000 pixels and it’s the standard resolution setting for filming) and select the setting for ‘60 fps’ (this means you record 60 frames per second).
  • Use subtitles/closed captions to make your video more accessible (refer to tip two above). Captions should be easy to read: use white writing on a solid background, size 12 font or above, and sentence case (avoid using upper case because it looks like you’re shouting at viewers!).

Videos can support women to get active at any time and following the tips above will help to ensure your videos are welcoming, easy to watch and easy to engage with. For more good examples see our Get Active @ Home page.

For more evidence-based tips on how to get women active, register or login as a Campaign Supporter for access to our step-by-step guide: Getting women to sign up for physical activity.

Online classes continue to grow, so now’s the time to jump on board

With Victorian communities relying on the digital world for exercise classes and activities, it’s a great time to think about how you can move your own events online and we’re here to help you maximise their success.

Learn from others!

To help you kickstart your planning, we spoke to Lauren Foote from Darebin City Council to hear how they created online classes for their community to increase activity, promote health and ensure there were opportunities for social connection during the coronavirus pandemic. And spoiler alert, they nailed it! 

https://www.facebook.com/1538799073074350/videos/225242758893077/

Presented by Sifu Lily Liang for JinLi-Wushu Tai Chi https://www.jinli.com.au/

See what their members are saying in the comments

Transitioning online isn’t a simple copy and paste

When creating online content, you have amazing opportunities to think creatively and don’t need to follow the same steps as creating physical events. 

Here’s what Darebin City Council considered when planning their online activities: 

  • Who is the target audience – It is vital to consider who uses online technology. You may not be able to reach individuals who don’t have internet access or don’t use social media. Darebin City Council acknowledged this and reshaped their target audience and made separate plans to address those key population groups like older adults and lower socioeconomic populations with paper-based workouts. 
  • Budget – When speaking to suppliers it’s important to factor in time for uploading and editing content. Lauren said they planned for any technical issues which could have resulted in higher costs. 
  • What activities will work online and who should present them – Not every activity will work online, so it’s important to look at what will work best and who will bring enthusiasm and positivity that will translate through a screen. 
  • Which format is right for you –Darebin City Council used Facebook to share videos and gave their instructors temporary access so they could stream directly from their house. However, there are many ways to deliver videos online. If you want a large audience, Facebook Live is a great way to get many people involved at once. You can also pre-record videos and house them on your website or post them to YouTube. You can see some examples on the This Girl Can – Victoria website here
  • Support your instructor and get them prepared –Just like any presenter, the key to a great performance is practice and planning, even if it is digital. Darebin City Council provided an online guide to explain how to stream activities on Facebook Live, and created a test group for practising. Lauren also gave instructors the option to record classes from their own homes, or from Reservoir Leisure Centre (while ensuring they practised physical distancing). 

Lauren shared some of the other key challenges and successes from Darebin City Council which can help you when you start your planning: 

Get your event #trending  

Firstly, create a Facebook event and make This Girl Can – Victoria a co-host, to immediately reach more than 16,000 Victorian women. You can learn how to do that here and once accepted, your event will be listed on our Facebook page and the Online Events page of the This Girl Can – Victoria website. Creating a Facebook event listing enables you to promote it and allows time for people to mark their calendars. Darebin City Council used their guest instructors to gain more interest and increase registrations.  

Trust us, your community will love this! 

This Girl Can – Victoria recognised that when the boom of online classes started, there was a real lack of diversity in both instructors, classes and fitness levels. As a council or sports club, you can tap into this market and provide the community with content that they will love and greatly benefit from. It also provides another way for women to connect through physical activity.  

Darebin City Council reflected on what success would look like and acknowledged attendance is key but also the positive feedback they received from the community reiterated the value of online community-based content.  

We can’t wait to co-host your events and share them with the This Girl Can Community! 

Have a coronavirus question?  

For all coronavirus questions visit  www.coronavirus.vic.gov.au or call the Victorian Department of Health and Human Services (DHHS) hotline on 1800 020 080. 

#FITSPO fatigue? Try these home exercise videos instead

VicHealth’s This Girl Can – Victoria campaign has launched a new home exercise video platform as an antidote to the #FITSPO workouts flooding YouTube and Instagram

The new Get Active @ Home page provides exercise videos that focus on feeling good, not looking good, at a time when they’re sorely needed.

With #FITSPO content dominating search results, we know from our research there’s a risk many of us will be put off getting the physical activity we need to feel healthy and well during the coronavirus pandemic.

Research backs the need for anti-#FITSPO options

Our research from March this year told us that not only are most Victorian women turned off exercise when they see taut and toned #FITSPO influencers. Many of them also end up feeling bad or inadequate about their own bodies and fitness.

And if they’re looking to exercise as a way to feel better while they’re staying home during the coronavirus, feeling inadequate isn’t a great starting point.

The good news is that our research provided the answer: images and videos of everyday women with a wide range of body shapes have the opposite effect. They encourage women, rather than turning them off.

This Girl Can - Victoria ambassador Sarah stretching while doing yoga

So the new Get Active @ Home page features a growing selection of home exercise videos from women of different ages, fitness levels, shapes and sizes getting active.

The one thing they all have in common is they’re designed to help you feel good, not look a certain way.

Check out some of the first videos on the Get Active @ Home website so you can move your body and feel good.

Try a Get Active @ Home video for your next workout

Get Active @ Home is all about moving your body to feel good.

This is the opposite of #FITSPO, so it doesn’t matter how red and sweaty your face gets, all that matters is you’re giving it a go.

Below is a sneak peek of two of the workout videos uploaded so far. Both videos are delivered by Natasha, a qualified personal trainer and one of our This Girl Can – Victoria ambassadors.

Workouts with Natasha: This Girl Can – Victoria ambassador and qualified personal trainer

Chair-based workout

Natasha’s chair-based workout guides people at home through a full workout you can do sitting down. This includes a warm-up for your shoulders and arms, and a series of circuits using household objects as weights instead of special equipment.

This Girl Can - Victoria ambassador Natasha demonstrating her chair workout

Circuit workout with modifications for different abilities and fitness levels

In this circuit workout Natasha provides different options to suit different bodies! Below you can see her modified star jump, for people who feel better without the ‘jump’ part.

This Girl Can - Victoria ambassador Natasha demonstrating her home circuit workout

Inspired to give one (or both!) of these home exercise videos a go? See both of Natasha’s videos here.

If you’re feeling #FITSPO-fatigued and ready for an inclusive, feel-good workout video to help you exercise at home, keep an eye on the Get Active @ Home page on the This Girl Can – Victoria website to see new video inspiration.

Have a coronavirus question?

For all coronavirus questions visit www.coronavirus.vic.gov.au or call the Victorian Department of Health and Human Services (DHHS) hotline on 1800 020 080.

If you think you have coronavirus, get tested today

Home exercise tips from This Girl Can – Victoria ambassadors

Get inspired by these everyday Victorian women showing how they’re  exercising at home to stay active during the coronavirus pandemic

Our This Girl Can – Victoria ambassadors are everyday women who came forward to share their stories about getting active.

There are no models or professional athletes here, just women of all ages, backgrounds and abilities, getting active at home – however they choose.

See what’s helping our ambassadors stay active and feel great during the coronavirus pandemic.

Brenda uses a piece of her clothesline as a skipping rope

Woman uses clothesline as skipping rope to exercise at home (This Girl Can - Victoria ambassador Brenda

Brenda enjoys activities that don’t require lots of equipment, generally preferring to keep it to “good shoes and a good bra”. So she has turned a piece of clothesline into a skipping rope to stay active at home.

After high school, Brenda had a 15-year break where she “didn’t do anything”, then when she got around to getting active again, she did it by walking first, then running eventually. Now getting active makes Brenda feel alive. See Brenda’s story here.

When was the last time you tried skipping, or another activity you might not have done since school?

Jaime does hip-raises with her smiling toddler along for the ride

Mother does hip raises with her child sitting on top of her to get some exercise at home (Jaime is a This Girl Can - Victoria ambassador)

Jaime has a toddler and uses some of her time down on the floor with bub to sneak in a few strength exercises that double as ‘horsey rides’, it’s a win-win!

After her first baby, Jaime felt self-conscious getting active, but she was happy when she got back into doing the activities she loves. See Jaime’s story here.

Sana uses a belt and yoga mat for a DIY strength-and-stretch routine at home

After her first child, Sana realised she needed to get stronger physically and mentally. “Stress comes with the job of motherhood, and stress is a physical thing, so you need a physical outlet for it”. 

Now Sana does strength training at home while her baby is sleeping: “My second child has not been an easy baby from day one, but I’ve been able to handle it better”.

And while yoga studios have special adjustable straps you can use to support yourself as you stretch, Sana uses a belt to do exactly the same thing at home!

Woman does yoga stretches at home using a belt instead of a yoga strap (This Girl Can - Victoria ambassador Sana)
Woman does 'cat cow' back stretch exercises at home in backyard (Sana is a This Girl Can - Victoria ambassador
Woman does downward dog to plank yoga at home in backyard (Sana is a This Girl Can - Victoria ambassador)
Woman does bridge yoga pose to exercise at home in backyard (Sana is a This Girl Can - Victoria ambassador)

Sana has learned how to do different stretches and strengthening exercises so she can build them into a home exercise routine. See a video of Sana telling her story here.

Sindi and her daughter do pullups

Sindi has seven kids, and she fits in some physical activity whenever she can. Here she is with one of her daughters doing pullups in a doorway at home.

Woman and daughter do pullups in doorway to exercise at home (Sindi is a This Girl Can - Victoria ambassador)

Both Sindi and her daughter have built the strength to do these pullups over time. Not taking themselves too seriously, it’s likely there were a lot of laughs along the way. See Sindi’s story here.

We hope every woman in Victoria feels like she can give something a go at home like these women have, no matter how good they are. All that matters is that you’re giving it a go. Try to focus on how you feel, and you might find you keep going back for more.


Disclaimer

As with all exercise programs you need to work within your own limits. If you feel unwell, have any injuries, health conditions, are pregnant or just had a baby, please consult your medical or allied health professional before undertaking any exercise including the activities on this page.

These activities are a collection of suggested exercises to provide you with some ideas to move your body. It is intended for personal use only and is not a substitute for personal healthcare or physical therapy.

VicHealth is not liable for any injuries or harm you may sustain while performing the exercises on this page.

Have a coronavirus question?

For all coronavirus questions visit www.coronavirus.vic.gov.au or call the Victorian Department of Health and Human Services (DHHS) hotline on 1800 020 080.

This Girl Can – Victoria Podcast – out now!

VicHealth’s This Girl Can – Victoria is launching a podcast to help empower women to get active whenever, wherever and however they choose

In this podcast series our This Girl Can – Victoria ambassadors share their stories about getting active their way. These inspiring conversations explore how each ambassador moves her body, the challenges she’s faced throughout her journey and how she’s overcome these to enjoy how being active makes her feel. 

Every woman in Victoria is on her own journey to being active. Join us each week for the next eight weeks, to hear a story that we hope will empower you to get active whenever, wherever and however you choose – and to enjoy the feeling when you do. 

 Episode 1: Jagriti 

…and that person immediately just looked me up and down and said, “aren’t you too fat to be a dancer?” And he just said it like that. I just love to dance…I feel so incredibly alive when I’m dancing and I won’t give that up for anything.

Listen now and subscribe in Apple PodcastsGoogle PodcastsSpotify or wherever you’re listening right now. 

About Episode 1: Jagriti 

Meet Jagriti. 

Her love of movement began when she was four years old, watching Bollywood movies upstairs in front of the TV while her parents were busy in their Indian restaurant downstairs.   

As an adult, after working on Bollywood film projects in India, she returned to Australia almost a decade ago and started a dance business.  

In this honest and revealing interview, Jagriti talks about her love for Bollywood dancing, how it makes her feel, the ups and down’s she’s faced, and how coronavirus has impacted her business and life. 

Check out Jagriti’s at home Bollywood dance class here.  

woman bollywood dancing

Transcript 

For a full transcript of the podcast, click here.

Have a coronavirus question?  

For all coronavirus questions visit  www.coronavirus.vic.gov.au or call the Victorian Department of Health and Human Services (DHHS) hotline on 1800 020 080. 

staying apart keeps us together graphic from DHHS

Celebrate International Dance Day at home

Get inspired to bust some moves at home on International Dance Day: see how these Victorian women are dancing at home

Because Wednesday 29 April is International Dance Day, we’re sharing how two of our This Girl Can – Victoria ambassadors are dancing to stay active and feel great during the coronavirus pandemic.

Our This Girl Can – Victoria ambassadors are everyday women who came forward to share their love of physical activity. They’re not models or professional athletes, they’re women of all ages, backgrounds and abilities, getting active at home – however they choose.

Karen and her daughter do the Blinding Lights TikTok Challenge, a 15-second dance routine to music

Mother does the Blinding Lights TikTok Challenge with her daughter to exercise at home (This Girl Can - Victoria ambassador Karen) - full dance

This 15-second dance routine to the song ‘Blinding Lights’ by The Weeknd is one of the many ‘TikTok Challenges’ that are popular with young people and their families to try, then share on TikTok (a social media platform).

It’s supposed to include at least one parent doing the dance, and Karen’s daughter did the challenge on one leg like her mother, who is a below-the-knee amputee, and feels pure joy when she gets active. See Karen’s story here.

If you’re a mum looking for a feel-good activity to do with your kids, why not give it a shot following Karen’s moves below?

Mother does ‘the dab’ dance move in the Blinding Lights TikTok Challenge with her daughter to exercise at home (This Girl Can - Victoria ambassador Karen)
Mother does the Blinding Lights TikTok Challenge with her daughter to exercise at home (This Girl Can - Victoria ambassador Karen)
Mother does the Blinding Lights TikTok Challenge with her daughter to exercise at home (This Girl Can - Victoria ambassador Karen)
Mother does the Blinding Lights TikTok Challenge with her daughter to exercise at home (This Girl Can - Victoria ambassador Karen)

Jagriti freestyle-dances around her living room

Woman dances around living room to exercise at home (Jagriti is a This Girl Can - Victoria ambassador)

Jagriti shows us how some of the best dancing you can do is in the comfort of your pyjamas at home, with some great music.  

Jagriti dances to forget her worries and be present. She helps others learn fun ways to move to music too – check out her 30-minute Bollywood dance video here.

When it comes to dancing (or any type of exercise or physical activity), it doesn’t matter how good you are. All that matters is how it makes you feel and that you’re giving it a go.

If you want to get active and feel great, why not try some dancing at home to celebrate International Dance Day today?

Disclaimer

As with all exercise programs you need to work within your own limits. If you feel unwell, have any injuries, health conditions, are pregnant or just had a baby, please consult your medical or allied health professional before undertaking any exercise including the activities on this page.

These activities are a collection of suggested exercises to provide you with some ideas to move your body. It is intended for personal use only and is not a substitute for personal healthcare or physical therapy.

VicHealth is not liable for any injuries or harm you may sustain while performing the exercises on this page.

Have a coronavirus question?

For all coronavirus questions visit www.coronavirus.vic.gov.au or call the Victorian Department of Health and Human Services (DHHS) hotline on 1800 020 080.

30min online dance class from This Girl Can – Victoria

Lift your spirits and learn some new dance moves at home with an online Bollywood tutorial with Jagriti [This Girl Can – Victoria ambassador and qualified Bollywood instructor]

Dancing like no one is watching has possibly never been more achievable than during the coronavirus (COVID-19) pandemic.

And because our This Girl Can – Victoria campaign is all about encouraging women to get active no matter what they look like, or whether they know all the moves, it could be the perfect time to give a new activity a go, or get back into doing some physical activity after a break.

So if you’re in need of a feel-good activity that you can do while you’re staying at home, we encourage you to give Jagriti’s Bollywood dance moves a shot.

They can all be done at home in your backyard, kitchen, living room or bedroom.

And the moves are suitable for a beginner, or someone with “two left feet”, as Jagriti says in the video.

If you have kids at home with you, they can join in – Jagriti says kids always love moves like ‘chicken wings’, ‘shoo the flies’ and ‘pat the dog’!

We bet you won’t be able to do the whole 30-minutes without breaking into a big grin, which is a great way to look after your mental health and wellbeing while you’re staying at home.

Trying some new dance moves or any other form of exercise is a great way to boost how you feel physically and mentally.

So follow this 30-minute online Bollywood dance tutorial by our This Girl Can – Victoria ambassador to add some energy and movement into your home. 

For all coronavirus questions visit www.coronavirus.vic.gov.au or call the Victorian Department of Health and Human Services (DHHS) hotline on 1800 020 080.

Coronavirus (COVID-19) and This Girl Can – Victoria

How women can get active during the coronavirus (COVID-19) restrictions

While we stay at home to help reduce the risk of infection from coronavirus (COVID-19), exercise is as important as ever to help keep us healthy.

We’re exploring different ways of delivering activities and inspiration to you, such as via digital channels, starting with our 30-minute online dance class by our ambassador Jagriti, who is a qualified Bollywood dance instructor.

Subscribe to our inspiration email series for women with updates on available online activities.

We’ll also share inspiration from our ambassadors, like Sana who exercises at home with her children, Sarah who enjoys the calm of yoga, and Tracy who walks her dogs (now while staying 1.5 metres away from others!).

We hope this will inspire you to try adding some exercise into your day while you’re staying at home, because regular physical activity is great for your mental and physical health.

Of course, if you’re feeling unwell please stay home and check the Department of Health and Human Services advice.

What’s happening with This Girl Can Week?

Due to the current coronavirus (COVID-19) situation in Victoria, VicHealth has postponed This Girl Can Week – Victoria 2020 until further notice.   

How can This Girl Can help me during coronavirus (COVID-19)?

For some women, this could be a good opportunity to give a new activity a go at home, or get back into doing some physical activity after a break.

Remember, This Girl Can – Victoria campaign is all about encouraging women to get active whenever and however they choose. It doesn’t matter what you look like, or how good you are, all that matters is you’re giving it a go and focussing on how getting active feels.

And we’ll be here, cheering you on.

For all coronavirus questions visit www.coronavirus.vic.gov.au or call the Victorian Department of Health and Human Services (DHHS) hotline on 1800 020 080.